Post Deadlift Loads and Metcon Time to CommentsFor the strength segment, you will do four warmup sets for the Deadlift followed by 5 work sets at 90% 1RM. Note that the final work set is for Max Reps at 90% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. All reps must be stood to full knee and hip extension with shoulder behind the bar and the bar must be lowered to the floor.

Incorporate 3 sets of 8-10 reps of Reverse Hypers with little to no load after you finish your Deadlifts.

For the Metcon, scale the pushups and ring rows to ensure proper movement execution and to minimize rest.